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editor's note

Tanya Chaitanya (Editor Femina India)

For every doubting Thomas who tells you women can’t scale mountains, wrestle in the ring, endure physical hardship, your comeback should be a simple hashtag:#StandStrong.
There’s no bigger retaliation than success, they say. So show your calibre to these detractors or anybody who believes that we, as women, lack the potential to be physically as fit as men by being just that. Not to say that it will be an easy process.
The conditioning that we are not at par physically starts early. From the time we are offered a hand to bring down the cookie jar to when we are told not to lift too heavy a weight; when the sports selectors in schools bypass promising girl children or when the male friends refuse to count us in in any serious hiking plans—that feeling of being physically less is ingrained right from the beginning.
So how is it that we witness sportswomen like Mary Kom packing a punch in the arena or a badminton champ like PV Sindhu physically pushing herself to the limits? Or the fact that celebs like Jacqueline Fernandez, Taapsee Pannu, Katrina Kaif swear by their fitness routine and are known to train for longer hours than their male counterparts?
Then again look beyond these superwomen. Look around you. There are regular women storming into male bastions, physically-challenging professions and pursuits, and coming out triumphant. This new-found confidence comes with taking care of yourself, being cognizant of the fact that our body needs to be given TLC, from the right diet and nutrition to exercise and care to help us stand strong.
This is when I raise a toast: Here’s to strong women. May we know them, may we be them, may we raise them!

Pilates exercises: Benefits of core strengthening workouts

Bored of working with the same equipment at the gym? Just pull out the mat. No, we aren't asking you to do yoga. Try some Pilates exercises instead to add some zing to your daily workout routine. This form of workout was developed by Joseph Pilates in the early 20th century. And now it's become popular in India too with B-town hotties like Alia Bhatt, Malaika Arora Khan and Bipasha Basu swearing by it. Here's why you should try it out too:

Why you should do Pilates Now!

1. Suits every activity

Exercises in Pilates help you out irrespective of the activity you do. So, whether you are a sportsperson, an athlete or a cyclist, this workout will help you move better by increasing flexibility, strengthening muscles and improving overall health.

2. Involves the entire body

This workout routine is associated with low-impact movement patterns which involve the entire body. So, even if you are doing other forms of workouts, these will build up your muscles and prevent injury.

3. Adds excitement

Your body can get used to the same workout routine and this often proves to be a hindrance in the weight loss process. So, it is important to give the body new forms of exercises that it will take a while to adapt to. Pilates can be a good break from your regular routine and refresh your body and mind too.

4. Body awareness

Pilates makes you aware of your body's movements. It helps in your daily activities whether it is cooking or brushing. It teaches you to train your mind and build symmetry and coordination in the body. It also teaches you willpower, giving you further control over little things.

5. Gives you a functional body

Pilates helps build power, strength and endurance. It makes your muscles flexible, thereby improving posture. By building strength, it improves body function and helps you in your daily activities like shopping, housework etc. As a result of the increased strength, you'll be able to do daily chores and activities with lesser effort.

6. Works on the core

Pilates works the core like no other exercise does. Want to try it for yourself? Check out these easy Pilates core strengthening exercises that you practise at home for fitness and weight-loss benefits.

10 Pilates workouts you should try

1. Pilates curl

Lie on your back on the mat. The knees should be bent and the feet flat on the floor, the arms should be at the sides. Breathe out, curl the chin to the chest and lift shoulders from the mat. Hold for one second and then slowly lower your back.Benefits: They work the core muscles and also reduce back pain.

2. The Hundred

Lie on your back and bring the knees towards the chest. Lift your head, neck and shoulders and stretch your arms on the sides. The palms should face the floor. Extend your legs forward with your heels together. Pump your arms up and down while breathing in and out through the nose.Benefits:They increase your blood circulation and improve metabolism.

3. Roll up

Lie on your back with the arms extended towards the ceiling. Breathe out and curl the chin to your chest. Roll up to sitting position with the arms reaching towards the toes. Reverse and roll down slowly.Benefits: They promote deep breathing and increase blood flow and circulation. These exercises also strengthen the spine, and increase its flexibility.

4. Rolling like a bal

Sit on the mat with the knees drawn towards the chest and arms wrapped around the legs. Roll back to your tailbone with the feet hanging a few inches above the mat. Breathe in and roll back to the shoulder blades. Breathe out and roll back to starting position.Benefits: Apart from increasing blood flow and circulation and strengthening the spine, they stretch the calf, neck, underarm muscles and hamstrings.

5. Single-leg stretch

Lie on the mat with the knees drawn towards the chest and shins parallel to the floor. Breathe out and lift the head, neck and shoulders off the mat. At the same time, extend your left leg straight and pull the right knee towards the chest. Grab the right knee with the left hand and the right ankle with the right hand. Inhale and switch legs. Keep the shoulders off the mat throughout.Benefits: The single-leg stretches help strengthen the torso against movement of legs and also aid in developing coordination, besides building endurance.

6. Double-leg stretch

Lie on your back. Lift the head, neck and shoulders and bring the knees to the chest and let your arms hug the shins. Inhale and straighten legs while simultaneously extend the arms along the ears. Breathe out and circle the arms to hug the shins as your return to starting position. The shoulders should not touch the mat throughout.Benefits: Double-leg stretches improve coordination, stability of movement, strengthen the abdominals and coordinate breathing and movement.

7. Single straight-leg stretch

Lie on the mat with the legs extended straight up, perpendicular to the floor. Lift your head, neck and shoulders off the mat and bring the right leg as close to your face as you can, lightly holding the right calf with both hands. The left leg should be off the mat. Repeat with the other leg.Benefits: They stretch the hamstrings and work the deep abdominals at the same time.

8. Crisscross

Lie on the mat with your hands behind the neck and the elbows wide. Lift the head, neck and shoulders off the mat. Twist the left armpit towards the right and extend the left leg high. Twist to the other side and switch legs.Benefits: Crisscross movements work the core muscles, especially the obliques and lower abs.

9. Teaser

Lie on the mat and hug the knees close to the chest. Extend your arms straight up overhead and extend both legs off the ground. Stretch arms back towards the ears and then move them towards the toes as you roll up to a V position. Now hold this position and lower and raise the legs.Benefits: These strengthen the entire body, especially the abs and back extensors. They also engage and strengthen the hip flexors, stretch the hamstrings and hips, increase abdominal strength and develop balance.

10. Shoulder bridge

Lie on the mat with your knees bent, feet flat on the mat and arms along the sides. Breathe out and lift the hips off the mat. Holding this position, extend the right leg and try to aim a kick at the ceiling. Flex the right heel and lower the leg to the level of the left knee. Repeat and place the right foot on the mat. Extend left leg and repeat on the other side.Benefits:They help improve mobility in the spine and work the core muscles.